82 JANUARY/FEBRUARY 2017 SHAPE.COM
3 PLANK KICKS 180-TUCK
WORKS SHOULDERS, ABS, OBLIQUES, BUTT, QUADS
Stand with feet hip-width apart and arms by sides. A Crouch, place palms
on floor, then hop feet back to plank. B Shift weight into right hand and left
foot and rotate torso and hips slightly left, bringing straight right leg and
straight left hand to meet in front of chest. Return to plank. Switch sides;
repeat. Quickly hop feet toward hands, C then jump as high as you can,
tucking knees toward chest and turning 180 degrees in air to land facing
the other direction. That’s 1 rep. Do 20 reps (alternating sides for the
180-tuck jumps), then jog in place for 30 seconds.2 HAMSTRING HINGE HOP
WORKS ABS, BUTT, HAMSTRINGS
Stand on right leg (knee soft) with hands
together at chest and arms bent out to
sides. A Hinge forward from hips, lowering
torso toward floor and extending left leg
back until body forms a straight line from
shoulders to heel. B Reverse movement
(without touching floor), then jump off
right leg as high as you can, raising bent left
leg up to hip height. That’s 1 rep. Without
lowering left leg, do 10 reps. Switch sides;
repeat, then jog in place for 30 seconds.ABABC